The 5 Best Healthy Options at Burger King, Recommended by Dietitians

Navigating Burger King’s fast food menu while trying to maintain a healthy diet can be tricky, but with a bit of intention and preparation, it’s possible to make choices that align with your nutritional goals. At Burger King, there are several menu items that can fit into a balanced diet without compromising on taste. By focusing on options that are lower in calories and higher in protein, you can enjoy a satisfying meal that keeps you on track.

Here are the top 5 healthiest options at Burger King recommended by dietitians.

How to Select a Healthy Option at Burger King 

When ordering at Burger King, consider menu items that offer a good balance of calories, protein and fiber while keeping sodium and added sugars in check. Hold the condiments and sauces that can add extra calories and sugar, or consider asking for them on the side to control how much you use.

Don’t forget about the sides, drinks and dessert. To keep your meal blood sugar-friendly, choose water, a diet drink, unsweetened tea or seltzer water. If you’re in the mood for fries, opt for the value size for the smallest serving. For something sweet, the soft serve cup or cone is a satisfying, lower-calorie choice on the BK menu.

The 5 Best Healthy Options at Burger King

Honey Mustard Royal Crispy Wrap

The Honey Mustard Royal Crispy Wrap is an excellent option if you’re looking to manage your carb intake while still enjoying a satisfying meal at Burger King. This wrap provides a surprising mix of protein and fiber. “It’s under 300 calories but provides 15 grams of protein, 30 g of carbs, 4 g of dietary fiber and 5 g of added sugar,” says Lisa Andrews, MEd, RD, owner of Sound Bites Nutrition. She recommends asking for the dressing on the side to reduce added sugar. 

Whopper Jr.

For those who crave a classic BK order, but want to cut extra calories, the Whopper Jr. is a perfect portion-controlled option. “Skipping the mayo helps cut the fat, so you can still enjoy all that classic burger flavor—plus, it’s a gentle choice for your blood sugars too, containing 7 g of sugar,” says Julie Lichtman, RD, owner of Julie Lichtman Nutrition. Pair it with a side of applesauce instead of fries for a more balanced meal.

Chicken Fries

Believe it or not, Burger King’s Chicken Fries can be a relatively healthy choice if you’re looking for a lower-calorie, high-protein option. The 8-piece Chicken Fries contain only 220 calories and offer 13 g of protein, making them a uniquely balanced choice for a fried food item. To add more volume and a small dose of fiber to this meal, pick the Mott’s applesauce on the side. 

Hamburger

Sometimes, keeping it simple is the best choice. Burger King’s hamburger is a classic fast food option that’s lower in calories and offers more balance than other BK menu items. With around 250 calories and 15 g of protein, it’s a solid choice for those looking to keep their meal light but filling, recommends Emily Kean, RDN, CDCES, owner of Kean Nutrition. Pair it with unsweetened iced tea to avoid added sugars.

Big Fish

The Big Fish at BK is a crispy white fish sandwich that’s loaded with flavor. Although the total fat is high, the good news is that this meal is fairly low in saturated fat. To decrease the fat, though, ask for tartar sauce on the side. With nearly 20 g of protein, this is a filling meal. This sandwich is high in sodium, containing more than half of the daily recommended sodium limit. Watch the sodium you consume during the remainder of the day. You can do this by eating at home and choosing low-sodium foods at your next meal.

The Bottom Line

If you’re trying to eat healthy at a fast food restaurant, you don’t have to skip the BK drive-thru altogether. From the protein-packed Honey Mustard Royal Crispy Wrap to the portion-controlled Whopper Jr., there are several menu options that are lower in calories and higher in protein, making them ideal for a healthier fast-food experience. Don’t forget to pair your meal with sides like applesauce and choose drinks like unsweetened iced tea or water to keep your meal even more balanced and lower in added sugars.